“The workout is especially good for sedentary people who sit at a desk job to encourage more movement.” People with certain back conditions, such as spinal stenosis (a condition that causes compression of the spinal vertebrae and nerves), and vascular conditions, such as vascular claudication from too little blood flow to the legs (for example in peripheral arterial disease), should avoid this workout if they experience pain with uphill climbing. The 12-3-30 workout is suitable for people of all ages and fitness levels (given its low impact), as long as participants don’t have underlying health conditions, such as heart or joint issues, says Melissa Prestipino, a doctor of physical therapy and owner of Maize and Blue Rehab in Sparta, New Jersey.
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In order to maximize your effort, try to avoid holding onto the handrails as doing so can alter your posture and reduce your energy expenditure-meaning you may not reap the full benefits of the workout. Next, participants walk at a pace of 3 miles per hour for 30 minutes. To perform the workout, start with a five to 10 minute warm-up of walking at a leisurely pace on a small incline of less than three. It requires a treadmill that can be set to an incline of 12 and speeds of at least 3 miles per hour.
The 12-3-30 workout is a low-impact-but tough-cardio workout that hones in on the muscles in your posterior chain (glutes, hamstrings, low back and calf muscles), says Simon. While we work hard to provide accurate and up-to-date information that we think you will find relevant, Forbes Health does not and cannot guarantee that any information provided is complete and makes no representations or warranties in connection thereto, nor to the accuracy or applicability thereof. The compensation we receive from advertisers does not influence the recommendations or advice our editorial team provides in our articles or otherwise impact any of the editorial content on Forbes Health. Second, we also include links to advertisers’ offers in some of our articles these “affiliate links” may generate income for our site when you click on them. This site does not include all companies or products available within the market. The compensation we receive for those placements affects how and where advertisers’ offers appear on the site. First, we provide paid placements to advertisers to present their offers. This compensation comes from two main sources.
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